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Creatine and women's performance

Creatine has traditionally been used by athletes and individuals who want to boost their performance. Some sources even claim that it started the supplement revolution. The massive muscle and male-dominated marketing drives have left creatine looking like a male-only supplement. It has also led to the belief that it will build large, manly-looking muscles when used by women.

WHAT IS CREATINE?

Creatine is a substance that naturally occurs in muscle cells. The liver primarily produces creatine from the precursor amino acids arginine, glycine, and methionine. Even though it is made of amino acids—the building blocks of cells—it is not considered a protein, as it is metabolized differently. Unlike proteins, when creatine is broken down, it does not involve the removal of nitrogen when excreted from the body by the kidneys.

Creatine also aids muscles in creating energy during intense exercise or heavy lifting. It has been used for years by bodybuilders and weight trainers to increase strength and athletic performance and gain muscle mass.

THE BENEFITS TO WOMEN

Creatine can help you to train harder for longer. When it is broken down, it assists your body in replenishing adenosine triphosphate (ATP) in the muscles. ATP is essential for short, high-intensity exercises such as a rep in the gym or sprints. This benefit allows you to train for longer without fatigue, which positively affects lean muscle building, toning, and fat loss. Creatine is safe to use and can help women reach their health and fitness goals.

CAN WOMEN USE CREATINE?

Women no longer need to be wary of the effects of creatine on their bodies. The type of muscle built while using it will depend highly on the exercises performed. If you train for strength and size, creatine will help you to become stronger and bigger, but if you train for lean muscle, strength and toning, creatine will help you to become slimmer and stronger. Understanding how your body reacts to specific exercises is essential when planning a new training and supplement regime.

DOES IT INFLUENCE HORMONE PRODUCTION IN WOMEN?

Contrary to popular belief, creatine does not affect female testosterone levels.

WHICH TYPE OF CREATINE SHOULD I CONSIDER?

Creatine monohydrate is the most researched form of creatine, and this is the ideal place to start if you are new to the world of creatine. If you have used it before, the best option would be creatine HCl or a product that contains creatine HCl due to the convenience of no required loading phase.

WHAT IS A CREATINE LOADING PHASE?

Research suggests that a creatine loading phase can rapidly increase your creatine stores, allowing you to reap the benefits faster. A loading phase is a short period where a higher substance dosage is ingested. After the loading phase, the dosage consumed will be lowered, and a maintenance dosage will then be taken daily.

USN’S CREATINE PRODUCTS

MICRONISED CREATINE

100% Micronised Creatine is a readily absorbed form of creatine in an easy to mix powder. Mix into any drink to aid improvements in the short term, high intensity or repeated-bout forms of exercise.